Athletes carefully monitor their body. And before the competition, training becomes even tougher. In order for the body to acquire a beautiful appearance, it is necessary to burn subcutaneous fat. But this must be done so that when losing weight the muscles do not “burn out”. This is a very complex process that requires not only patience and willpower, but also certain knowledge.
Easy fat loss
Now we will try to answer the question of what is the drying of the body. It consists in drying the fat layer to give your body a toned, sculpted look.
This is a very long and serious process, because for many of us it is not easy to get rid of extra pounds. The result can be achieved only with the help of special physical exertion and proper nutrition.
But in this difficult matter, you should not starve at all! Proper drying of the body is very important. Nutrition, menus and training should be correct.
It is important to put your diet in order so that the body receives all the minerals and vitamins that it needs. Simple starvation will not only deplete body fat. Proteins necessary for the life of the body will be taken from muscle tissue, which will lead to its reduction. And the athlete really does not want this: at competitions it is necessary to show not his harmony, but the relief and size of all the muscles.
In ordinary life (between competitions), a bodybuilder may seem like just a big, "pouted" athlete. Sometimes abs cubes and well-defined back muscles are not visible. All this beauty is hidden under a thin layer of fat, because there is no need to constantly go “dried up”.
Nutrition recommendations
Here are some tips to help you create a balanced drying diet for men and women:
- You should always have breakfast, because in the morning your body is weak and needs to be reinforced.
You should not eat too much at night: you can drink a little kefir or eat fruit, but you can’t take heavy food in any case, otherwise the body will simply not keep up with you.
Food during drying does not tolerate large breaks between meals, eat 3-5 times a day every 4-5 hours.
You can’t allow a decrease in protein in your body - add foods such as lean meat, fish, eggs to your diet.
On drying, you have to part with such beloved by many products as mayonnaise, ketchup, all kinds of sauces. Also, you should not eat sugar, flour products, alcohol is strictly contraindicated.
The difference between male and female drying
It should be noted that professional athletes in drying do not have any gender differences. You can only distinguish different methods depending on the weight. Drying meals for girls differ only because their body weight is much less. Differences exist both in duration and in intensity of the process.
Athletes first of all need to pay special attention to various aerobics workouts, perform daily body warm-ups, run in the fresh air, while men pay more attention to power loads.
The food on the dryer for girls is different and the diet: the beautiful half of humanity is more strict and limited. So, athletes should forget about all kinds of sweets and try to replace them with healthy vegetables, fruits. You can use honey. Flour products are also very harmful, it is advisable to use various cereals instead. Animal fats should be strictly prohibited.
What to eat girls and how to do?
No need to despair and think that you have to starve. There are a lot of healthy products that help girls with drying their bodies: beans, milk, lean meat, rice, buckwheat, cottage cheese, vegetables and fruits.
However, such a meal on drying can last no more than 5 weeks. It should also be noted that for the most effective result, girls need to pay special attention to physical activity: rollerblading, running, doing swimming and yoga, push-ups, squats, and cycling.
Nutrition of male professionals
There are various legends about the diet of true bodybuilders. For example, that they can eat food 8 to 9 times a night. For the sake of this, many of them even set an alarm clock in advance in order to wake up and drink an egg shake or something else.
Surprisingly, this allows them to maintain their body in a chic condition and participate in various competitions. So, a bodybuilder can only eat a colossal amount of calories in one day: from 6 to 11 thousand. If an ordinary person received such an amount of energy for at least a week, he would certainly gain a couple of kilograms. But athletes burn a lot of calories in training.
In addition, energy is also needed to build muscle tissue (this process is also called buildup), because the synthesis of your own proteins is a "expensive" process: not only do you need to break down food, digest it, and create a huge number of new peptide bonds so that the resulting the proteins stood in the right place, and the muscles began to grow.
Body drying at home
At home, this process consists in choosing the right menu and observing the diet, while there are no exhausting exercises. For some reason, most of us believe that for fast weight loss we need daily exhausting runs, which are usually accompanied by cardiac overloads.
In order for the body to dry properly, the diet needs to be selected in this way: it is necessary to consume as many calories as we can use per day. Thus, our body itself in the absence of exercise will begin to burn fat reserves. This will happen only when we properly organize our meals.
What to eat to dry at home
Given that an ordinary person does not consume all kinds of protein mixtures, amino acids and other products from sports stores, you need to make your own meals when drying, the menu of which is approximately described below:
In the morning:
Tea or coffee, preferably without sugar and sweeteners, you can also eat some oatmeal cookies.
For a snack, you can choose oatmeal, but only without butter.
You can eat chicken fillet cooked in a double boiler, in a slow cooker, grilled or in a pan with non-stick coating, but without sunflower oil.
At lunch:
You can eat buckwheat, rice or other cereals (without butter).
Fish or chicken cooked as described for breakfast.
It is advisable to use fiber, for example, eat a salad of cucumbers and tomatoes. It is necessary to add greens to it, season it all with lemon juice. Never use sunflower oil or mayonnaise.
Eat two boiled eggs. They should not be eaten every day if you have high cholesterol.
Between lunch and dinner:
You can eat fish or chicken fillet, drink a glass of kefir or unsweetened juice (tomato, vegetable).
Dinner:
It is advisable to drink a protein shake from whey or eat low-fat cottage cheese.
The above drying food is organized in such a way that the main portion of carbohydrates is in the morning. And in the afternoon, we smoothly move on to foods that contain proteins.
Losing weight at home will bring results with proper nutrition, but if you really want to achieve great success in this difficult task, do not stop doing various physical exercises.
Diet features
Currently, most active professional athletes traditionally divide their calendar year into two large parts when drying their bodies: the first is the period of increasing body weight, the second is the period of burning fat. This method should be applied taking into account the individual characteristics of the body, because, as practice shows, it is impossible to increase muscle mass without the accumulation of adipose tissue.
The above processes are closely interconnected, and our body will not be able to go against nature itself. That is, if you divide your year into two periods and clearly observe all the requirements for drying the body, you can achieve your goals in a fairly short time.
You should carefully consider the preparation of the diet and the choice of appropriate diets. Training and special proper nutrition on drying are two mandatory factors, in the presence of which any person can find a beautiful muscular body. And in this case, it is not so important whether you are a beginner athlete or a bodybuilder specialist.
Bad Carbohydrates
Drying food for men and women will be effective if certain carbohydrate restrictions are set. These substances (also called polysaccharides) represent the main source of calories in the human body.
For food entering our body to be converted into energy, it must first be absorbed and processed. In this, glucose helps her. There is also glycogen, which forms the supply of energy necessary for a person. However, its amount in the body is not so big. For example, in the liver of a healthy adult, the amount of glycogen is approximately 100-150 grams, and in the muscles it is in very small concentrations: no more than 1% of the total muscle mass.
A few more exceptions
In order to properly organize your food on the dryer, you must forget about the following products:
- smoked, salted and canned foods (a large amount of salt will retain water in the body, this will lead to edema and a decrease in the rate of getting rid of fat);
- sweets (sugar is immediately absorbed into the blood and gives a large amount of energy, therefore, the body will not need to get it and spend your excess weight;
- everything is fried in oil (this product contains a large amount of fat, give preference to steamed or grilled food).
Protein Required
Often people, having learned that you can eat mostly only proteins, lean on chicken, boiled beef and seafood. But here you need to limit yourself, because everything is good in moderation.
It is necessary to calculate the amount of protein consumed, based on this ratio: 4-5 grams of protein per kilogram of body weight is needed. This good rule will not let you overeat.
Drying the body for men, whose nutrition is organized correctly, will include a lot of protein foods. For an athlete weighing 80 kg, a serving of 400 grams is recommended. Add to this a plate of boiled or fresh vegetables, and you get a great dinner.
If you can’t immediately lose weight and dry your body, do not give up. Review your diet and training regimen, consult a trainer in a fitness club, he will hold a consultation and you will get an excellent nutrition program for drying your body. Of course, you will have to pay for such work, but you will spend this money with the greatest benefit.
Love yourself and work on your body!